How to Find Your Motivation

Anyone can get unmotivated at times, but it’s how we recover from the slump that matters!

Here are some quick tips to catapult you back into feeling MOTIVATED:

Write down your goals.  Don’t just think them in your head, physically write them down and post them up where you’ll see them daily.  This will be a constant reminder of what you’re striving for, keeping you laser focussed.

Celebrate the small wins.  Things can seem overwhelming, so instead of only aiming for a big end goal, keep in mind some smaller ones so you can celebrate and enjoy the journey along the way.  This will also help create momentum.

Choose your influences.  Surround yourself with things that lift your spirits and people who inspire you.  Read books/blogs, watch motivational videos, and listen to influential speakers…these are all at our fingertips on the World Wide Web.

Obtain an Accountability Buddy.  Reach out to someone who is willing to check in with you every once in awhile, and call you out when they notice you sliding…and vice versa.  Bonus if they have similar type of goals as you, but not necessary.

Check yo self.  Is your mindset in the right place?  If you catch yourself thinking negative thoughts and psyching yourself out, snap out of it and tell that inner voice to STFU.  You deserve to be awesome, and you deserve to do awesome things.

Know your ‘Why’.  Be crystal clear on it.  If you deeply know why you’re doing something, you will feel driven, excited, and like nothing can stand in your way.  Once you know your ‘why’, write it down.

Do what Nike says…and just do it!  Sometimes you just need to stop overthinking and just go for it.  Stop worrying/stressing/dreading/analyzing, and start doing.  Take that leap and go after the things that set your soul on fire.

Practice these tips consistently and soon you’ll notice the momentum you’ve built.  Things that used to be a struggle will become part of your natural routine.  This applies to all things – health, fitness, work, life, etc…

With all my clients, I encourage them to take control of their goals, which will increase their program adherence and enjoyment.  They set both process goals and product goals that excite them, which makes the journey that much more fun.

Feel free to contact me to bounce goal ideas off of.  I’m happy to support you!

And remember, if you happen to fall, that’s totally okay…you’re human!  Get back up, set your focus, and go after your goals once again.



I turn 30 today!


The big 3-0.  It has finally arrived.  Do I feel different?  No, not really…but every birthday is equally as special, as I excitedly look ahead to see what the next 365 days may have in store for me!

Guys, I had the most amazing birthday weekend.  Spoiled with thoughtful and generous gifts, fed incredibly delicious food, and showered with so much love by my friends and family.  It was an unbelievable amount of fun.  I celebrated at Bao Down Gastropub (twice!), and had birthday drinks & appies at Kuma Izakaya in Yaletown…both amazing places that I highly recommend.  Restaurant reviews to come 😉

Now that I’ve thoroughly enjoyed my birthday celebrations and indulged in enough cheat meals to last me the month, I am ready to re-calibrate and get re-focused on my goals.

My 30th will be a year of TRANSFORMATION and finding a maintainable routine to allow me to lead a healthy lifestyle with ease.  When I look back to a few years ago to when I had just started working out consistently and learning how to eat truly healthy (not the “100-cal snack packs” kind of healthy, but the “whole foods, clean eating” kind of healthy), it’s mind blowing how far I’ve come.  Now I feel the withdrawal when I’m away from the gym for even just a couple of days, and I no longer crave the greasy or super artificial foods that I once did.  Everyone needs to start somewhere and with consistency/effort/time, you’ll see that it naturally becomes a new standard for yourself.  So never feel discouraged if you’re not where you want to be yet.  If you stay focused and take action, you’ll get there.

With that said, I am committed to:

  • train at the gym regularly, following my coach’s plan
  • meal prep and fuel my body properly
  • hydrate more (drink 4L of water/day when training)
  • pamper myself regularly as part of self-care
  • write weekly affirmations to attract more awesomeness into my life
  • compete in the Leigh Brandt Muscle Classic (March 18th, 2017!!)
  • complete my ACE Fitness personal training course by March 2017

Be sure to follow my journey here and on Instagram @xosheenalouie!

I am more focused on my fitness and overall well-being than ever, and I’m excited to continue on my personal growth journey…mentally, physically, and spiritually!  It’s going to be amazing year.


Plan for Success


Planning plays a huge role in reaching your health and fitness goals.  I notice a significant difference when I try to play by ear through the week.  I start feeling lazy and unmotivated, I end up spending more on dining out, I don’t eat as well and end up feeling guilty or sluggish, I skip my workouts, I lack energy, I get less things done in general…and it just spirals downhill.  But when I plan out my week and follow it for the most part (it’s okay if you don’t stick to your plan 100%), I am productive, I feel energetic, I feel healthier inside and look healthier outside, I make progress towards my fitness goals, I can inspire others…and it just gets better from there!  Planning helps you gain momentum towards positive changes in your life.


Every week (I recommend Sundays), get into the habit of doing the following:

  • Meal Prep – Plan out your week’s meals/snacks on paper, and then prepare them for the week!  “Prepare” as in cook, divvy, and pack them up so they’re ready to go.  Keep it simple so that it’s less overwhelming, or change it up if you need variety – cater it in a way that is maintainable and enjoyable for you.  Also, if you take supplements, organize and schedule those as well so that you take them consistently.
  • Workouts – Schedule your workouts.  Decide what you will do each day – whether it’s train a certain muscle group each day, boot camp, spin class, yoga, kickboxing, etc.  Be specific and put it in your calendar to hold yourself accountable.
  • Goals/Focuses – Grab your planner or some post-its and write down affirmations, goals, focuses, inspiring quotes, and everything awesome that you want to attract into your life!  This not only motivates you and boosts your mood, it also sends a message to the Universe and makes sh*t happen.  Believe me, it works!


What are some strategies you use to stay organized and to help you reach your health and fitness goals?


I Think I Like Who I’m Becoming

Not very long ago, I had several dreams and desires…without any action plans. I wanted to inspire and share things through a blog, I wanted to improve my overall health, I wanted to get super duper fit, I wanted to learn to be more confident, and I wanted to live an exciting, fulfilling life.

By putting my focus on myself and learning to do things for me, I am finally putting those things into action. I launched my blog earlier this year and even started to vlog this past weekend (didn’t see that coming!!). I’ve been seeing my naturopath to get my health in order and eating healthy, nutritious foods. I’ve been participating in monthly fitness challenges that come with a workout & meal plan, and it’s kept me consistent and motivated at the gym; I’ve also very recently decided to compete next Spring and that scares the shit out of me but I’m committed. I’ve been reading and listening to personal growth books to improve my self esteem and by doing all of the above, my confidence is naturally improving. And again, by doing all of the above, my life has a ton of excitement and fulfillment; I get so much out of challenging myself, experiencing new things, and inspiring all of you.


I write this post because I want you all to know that as long as you truly WANT it and as long as you PLAN, you can do anything.

Email me at to goal set and start putting your plans into action. Free of charge 😉 Let’s succeed together!